Arm Exercise Plans With the Kettlebell

You can do a variety of different arm exercise plans with the kettlebell either at home or at the gym, depending on your preferences. Learn about an arm exercise plan with the kettlebell with help from a 3-Time Olympian and current American record holder in this free video clip.

Transcript

Hi, I'm Allison Baver, 2010 Olympic short track speed skater, medalist, and certified fitness trainer and I'm here in Salt Lake City, Utah at the Sports Mall where I'm gonna show you the best kettlebell exercise on our plan. I love to do my arm exercises in pairs of 3 so what we're gonna do today is I'm gonna tell you what arm exercises you're going to do and then I'm gonna demonstrate it. The first exercise is a kettlebell row so what you're gonna do is you're rotate your hips either to the right or to the left. We're gonna rotate your hips to the left, dropping your arm down to the side pushing your hips back, keeping your back flat, you're gonna pull your elbow up to the ceiling and right back down. That's gonna engage your traps, your core, your biceps, everything even your legs a little bit. We're gonna rotate to the front and do a hammer curl and the way you do a hammer curl is you're gonna keep your fists facing forward it's a little bit tricky to do with a kettlebell because of the way the kettlebell is designed and that's the hard part, you're gonna bring your fists and the kettlebell straight up to the ceiling and then right back down. After you do that for about a set of 10 reps you're gonna do that right into a push press and the way you do a push press is you're gonna rotate from the hammer curl position, you're gonna rotate your palms forward, you're gonna push the weight directly up to the ceiling putting your elbow at your ear and then you're done. So you're ready for this, I'm gonna pick up the kettlebell and go right into rows 1, 2, 3, 4, 5, rotating forward right into kettlebell hammer curls and then directly into push press. You can do this with both arms or just one, and that's my kettlebell arm exercise plan.

About the Author

Allison Baver is a 3-Time Olympian and current American record holder in the 1500 meters Short Track, as well as the current American Record Holder in the 3000 Meter Relay.